ATMA CORE YOGA PRACTICE

MOUNTAIN Tadasana

Musculoskeletal Purpose: The Mountain is the fundamental position on which all other standing postures are based. It strengthens, stretches, and balances all the core muscles and aligns the musculoskeletal structures. The Lifted Mountain strengthens arms, shoulder
and upper back muscles while opening the shoulder joints.
 

ENTRY & HOLDING - SIMPLE MOUNTAIN
BEGIN STEADY BREATHING
ESTABLISH ALIGNMENT
ALIGN feet under center of hip joints
BALANCE feet front to back, inside & out
ALIGN knees in neutral
RELAX buttocks
LEVEL pelvis
FOCUS gaze forward

ACTIVATE CORE
INHALE & as you slowly EXHALE
    ENGAGE inner thighs
    LIFT pelvic floor
    LIFT abdominal core
    ROLL shoulders up, back & gently down LIFT sternum
    SMILE easily

ENTRY & HOLDING - LIFTED MOUNTAIN
INHALE & as you slowly EXHALE
    ROTATE arms & palms forward
    PULL scapulae gently down at 45 degree
    LIFT & LENGTHEN arms to shoulder ht
    ROTATE arms & palms up
INHALE & as you slowly EXHALE
    PULL scapulae gently down at 45 degree
    LIFT & LENGTHEN arms up to 45 degree
INHALE & as you slowly EXHALE
    PULL scapulae gently away from spine
    ROTATE arms & hands gently to rear
    LENGTHEN arms, elbows & fingers
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
MAINTAIN STEADY BREATHING
    SMILE softly
    RELAX & HOLD at edge of comfort

RETURN
INHALE & as you slowly EXHALE
    RENEW CORE
    PULL scapulae gently down at 45 degree LOWER arms down slowly
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
    RELAX into steadiness and comfort

CHRISTOPHER BAXTER
WWW.ATMAYOGA.COM
ATMACOREYOGA@GMAIL.COM
904 687 8482